How to do the Kettlebell Alternating Renegade Row
Kettlebell Alternating Renegade Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Core and Shoulders.
Kettlebell Alternating Renegade Row demonstration · © GymiaFit
Kettlebell Alternating Renegade Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Core, Shoulders
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Kettlebell Alternating Renegade Row step by step
- 1Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart.
- 2Engage your core and keep your body in a straight line from head to heels.
- 3Pull one kettlebell up towards your chest, keeping your elbow close to your body.
- 4Lower the kettlebell back down to the starting position and repeat with the other arm.
- 5Continue alternating arms for the desired number of repetitions.
Kettlebell Alternating Renegade Row — questions
What muscles does the Kettlebell Alternating Renegade Row work?
The Kettlebell Alternating Renegade Row primarily targets the Upper Back. It also recruits the Core, Shoulders as secondary movers.
What equipment do I need for the Kettlebell Alternating Renegade Row?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Alternating Renegade Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Alternating Renegade Row?
Kettlebell Alternating Row, Kettlebell One Arm Row, Kettlebell Two Arm Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Alternating Renegade Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.